Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Regional Week Friday

Warm-up

10 Burpees on coaches cadence + 200m skip
Line Drills:
Side shuffle
Spiderman lunge
Lungeback Lean Back
Lunge Behinds

Red Band Glute Warm up:
10 Slow Squats
10 Lateral Walks
10 Forward and Back

Pigeon pose, sampson stretch, quad stretch

Metcon

Metcon (AMRAP - Rounds and Reps)

RX+
AMRAP x 12
9 Air Squats
3 Strict Ring Dips
*add 3 reps to each movement each round

RX
AMRAP x 12
9 Air Squats
3 Ring Dips
*add 3 reps to each movement each round

SC
AMRAP x 12
9 Air Squats
3 Pushups
*add 3 reps to each movement each round

Cool Down

1-2 minutes groin
1-2 minutes pecs

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, May 18, 2018

Male Clients

1

Brett
Martin

5:00 PM CrossFit

8 + 14

2

Matt
Neid

6:00 PM CrossFit

7 + 48

did RMU to get to ring dip

3

Thanh
Le

4:00 PM CrossFit

7 + 11

4

Willie
Vera

5:00 AM CrossFit

6 + 40

5

Aaron
Conger

5:00 AM CrossFit

6 + 37

6

Federico
Barrai

5:00 PM CrossFit

5 + 39

7

chris
collins

4:00 PM CrossFit

8 + 33

8

The
Robert Wells

6:00 PM CrossFit

7 + 48

9

Casey
Hornberger

4:00 PM CrossFit

7 + 30

9

Willie
Vera

5:00 PM CrossFit

7 + 30

14# weight vest pushups and airsquats

10

Matthew
Daniels

4:00 PM CrossFit

7 + 2

started with strict ring dips but finished with pushups

11

miguel
chavira

6:00 PM CrossFit

7 + 0

12

GARY
O'NEIL

5:00 AM CrossFit

3 + 53

jumping ring neg

Female Clients

1

Jen
Rapp

5:00 PM CrossFit

6 + 40

2

Miriany
🇵🇷 Hornberger

4:00 PM CrossFit

5 + 30

3

Brandy
Le

4:00 PM CrossFit

4 + 31

4

Barbara
Barillas

5:00 AM CrossFit

8 + 21

5

Ale
Sandoval

6:00 PM CrossFit

8 + 0

6

Karen
Tallant

5:00 AM CrossFit

7 + 51

7

JuJu
Ardoin

6:00 PM CrossFit

7 + 47

8

Jamie
Sutton

5:00 PM CrossFit

7 + 39

9

Eva
Martinez

6:00 PM CrossFit

7 + 33

9

Harley
Lewis

6:00 AM CrossFit

7 + 33

10

Cloud
☁️ ramos

4:00 PM CrossFit

7 + 22

11

Elisa
Ramos

4:00 PM CrossFit

7 + 15

12

Isela
Martinez

6:00 PM CrossFit

7 + 10

12

STEPHANIE
JUAREZ

4:00 PM CrossFit

7 + 10

13

Precious
Dominguez

6:00 PM CrossFit

7 + 8

14

Alexis
Riggle

5:00 AM CrossFit

7 + 7

15

Linda
Burns

6:00 AM CrossFit

7 + 6

16

Jennifer
Vera

5:00 PM CrossFit

6 + 45

17

ANGELICA
DELGADO

5:00 AM CrossFit

6 + 10